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Greek Christmas Bread - Yield: 15 servings 1 pk (or 1 tablespoon) Active Dry 1 Egg; -Yeast; 1/4 c Milk; 1/4 c Warm Water (110 to 115 1/4 c Vegetable Oil; -degrees) 1 1/2 c Whole Wheat Flour; 1/3 c Sugar; 1 c All-Purpose Flour; 1 ts Ground Cardamom; 1/4 c Golden Raisins; 1/4 ts Salt; 1/4 c Walnuts; chopped Keywords: Ovo-Lacto Dissolve the yeast in the warm water. Combine the sugar, cardamom, salt, egg, milk and oil in a large bowl. Mix well. Add the yeast mixture, flours, raisins and nuts. Mix well. Add enough extra flour to make soft dough. Turn the dough out onto a floured surface and knead until smooth and elastic, about 5 minutes. Shape into a round loaf. Put the dough into a lightly-oiled 8-inch-round cake pan. Cover with a damp towel and let rise in a warm place until doubled in bulk, about 1 hour. Bake in a 350-degree oven 35 to 40 minutes, or until brown. Serves 15 One Serving = Calories: 147 Carbohydrates: 22 Protein: 4 Fat: 6 Sodium: 40 Potassium: 101 Cholesterol: 18 Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. By simplify3, published on Aug. 31 2007, In Recipes | |
Grilled Sesame Chicken Breast - Yield: 4 servings 1 tb Brown Sugar; OR brown sugar 2 cl Garlic; chopped -substitute(thats 4 me) 1/8 ts Black pepper; Freash 3 tb Reduced-sodium soy sauce; 4 oz Chicken breast halves; 1 ts Sesame seeds; - with skin removed 1 tb Seasame Seeds; Combine all ingredinets except chicken in a shallow dish. Mix well. Add chicken, turning to coat. Cover and marinate in the refrigerator at least 2 hours. Remove chicken from marinate. Put the marinade aside. Grill 4 to 5 inches from medium-hot coals for 15 inches from medium-hot for 15 minutes. Turn and baste frequently with reserve marinade. Serves 4. Food Exchanges per serving: 1 FAT EXCHANGE + 3 LEAN MEATS CHO: 70g; FAT: 7.5g CAL: 205 Brought to you and yours by Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Hamburger Cornmeal Shepherds Pie - Yield: 8 servings 1/2 c Green pepper; chopped finely -standard 1/2 c Flour; Dash lemon pepper; 3/4 c Yellow cornmeal; 1 ts Chili powder; 1/4 c Onion, minced finely Sugar sub equlivalent to 2 c Ground round; -1 tb sugar 5 tb Oil;(far to much by todays 2 ts Baking powder; -standard 1/2 ts Thyme; 1 c Tomato sauce; 1/4 c Egg;(1 med) 2 tb Tomato catup; 1/2 c Skim milk; 2 ts Salt;(far to much by todays Preheat oven to 400F. Saute pepper, onion, beef in 2 tablespoons of oil in skillet, until beef is well browned. Stir in tomato sauce, catup, 1 ts salt(ugh), lemon pepper, add chili powder. Put into 1 1/2 quart casserole. Stir flour, cornmeal, sweetener, baking powder, remaining salt (ugh) and thyme together in a bowl; then add egg milk, and rest of oil. Stir until smooth. Top the first mixture with second and bake, uncovered, or until the cornmeal is sightly brown and firm to touch (about 1 hour). Loosen cornmeal with a knife around edges, turn on serving plate with top side down. I think that this could be make in the a Crockpot, as this was before the days of the crockpot!!! Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 2 FAT EXCHANGES + 1 1/2 MEAT EXHANGES + 1/2 VEGETABLE EXCHANGE Source: Recipes for Diabetics by Billie Little and Penny L. Thorup Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Harvest Time Pumpkin Soup - Yield: 4 servings 1 sm Pie pumpkin; cleaned out - chopped 2 Potatoes; Salt + pepper 2 Carrots; 4 tb Cream; 1 Onion; finely chopped 2 tb Butter; 2 cl Garlic; crushed 2 tb Soy sauce;(optional) Olive oil; Sour cream; Fresh parsley; basil; thyme; Chives; chopped Cut pumpkin, potatoes and carrots into pieces and steam until tender. Remove peel from pumpkin. Save steaming water. Saute onion and garlic in a little olive oil until transparent. Puree onion, garlic and vegetables in a food processor, adding reserved water. Return the puree to a saucepan and add spices, salt and pepper, cream, butter and soy sauce. If soup is too thick, thin with a little water, milk or chicken stock. Heat but do not boil. Garnish with a dollop of sour cream and chives. Source: The Harrowsmith Cookbook, Volume Three By simplify3, published on Aug. 31 2007, In Recipes | |
Hot Chicken Salad - Yield: 4 servings 8 oz Chicken or turkey; cooked 1/4 ts Celery seed 1/4 c Apple juice; Dash pepper 1/4 c Vinegar; Nonstick spray coating 2 tb Green onions; 4 c Fresh spinach; torn 2 tb Water; 3 c Cabbage; shredded 1 ts Cornstarch; 1/2 c Redishes; sliced 1/4 ts Salt; 2 Wh radishes; (optional) 1 ts Dry mustard; Celery leaves; (optional) Cut chicken or turkey into bite-size strips. For dressings, stir together apple juice, vinegar, green onions, water, cornstardh, salt, mustard, celery seed, and pepper; set aside. Spray a cold 12 inch skillet with nonstick coating. Preheat the skillet over medium heat. Add Chicken or turkey to skillet. Cook and stir for 1 to 2 minutes or till heated. Add dressing to skillet. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Toss together spinach and cabbage. Add to skillet. Cook and stir about 1 minute until spinach starts to wilt. Add sliced radishes ; toss to mix. Transfer to a salad bowl. If desired, garish with whole radishes and celery leaves. Serve immediately. Makes 4 Food Exchange per serving: 2 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGES Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours by Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, In Recipes | |
Irish Vegetables - Yield: 5 servings 1 Bay leaf; 1/2 c Cauliflowerets; 1 c Water 1/4 c Piniento; chopped 2 tb Wine vinegar; Salt to TASTE(very little 1/2 c Corn; -for me 1/2 c Broccoli flowerets; Fresh ground pepper; 1/2 c Carrot; eCombine bay leaf, water, wine vinegar in medium saucepan. Bring to a boil; add vegetables. Simmer(steam for me) until vegetables are tender. If you MUST simmer, drain, remove bay leaf. Add salt and pepper Food Exchange per serving: 1 VEGETABLE EXCHANGE (IN THE BOOK, IT SAID 1 STARCH/BREAD EXCHANGE CAL: 51 The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Israeli Salad - Yield: 6 servings 2 md Cucumbers 1 c Tomato; fresh diced 1/2 c Green pepper; chopped 1/4 c Radish; 2 c Shredded lettuce; 1 tb Vegetable oil; 2 tb Green onion; finely chopped 3 tb Lemon juice; fresh 3/4 c Carrot; grated or shredded 1 ts Salt; 2 tb Fresh parsley; finely 3/4 ts Coarsely ground pepper; -chopped Pare cucumber, halve lengthwise, and discard seeds and center pulp. Dice cucumber flesh and measure 2 cups. Combine all ingredients in a large bowl; toss until well mixed. Serve immediatly. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CHO: 7g; PRO: 1g; FAT: 3g; CAL: 51 Low-sodium diets. Omit salt Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. And Katharine Middleton Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Italian Asparagus - Yield: 4 servings 1/2 lb Asparagus spears; 1/2 ts Oregano; -cooked or canned 1/4 ts Garlic powder; 1/4 c Tomato sauce; Salt and pepper to taste 1/4 c Water 1/2 c Swiss cheese Lay asparagus spears in shallow baking dish coated with vegetable cooking spray. Blend Tomato Sauce, water, oregano, garlic powder, salt, and pepper. Bake at 350F for 25 to 30 minutes. Microwave: Cook on High for 5-6 minutes. Food Exchange per servings: 1/2 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy Obrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Jackstraw Salad - Yield: 4 servings 1 md Red apple(about 4 oz) 1/4 c Onion; rings sliced thinly 1/2 c Green pepper strips; 1/3 c Poppy Seed Dressing; 1/2 c Celery sticks; Crisp lettuce leaves; 3/4 c Cabbage; shredded Remove core and stem of apple; leave skin on. Cut apple crosswise into 1/4 rings; cut each ring into thin stick about 1/8 inch wide. Combine all ingredients except lettuce in a large bowl and toss lightly to mix Poppy Seed Dressing throughly. Serve on crisp lettuce. Servings was 4, but I changed it to 8 servings. Food Exchange per serving: 1 VETGETABLE EXCHANGE CAL: 39 CHO: 9g; PRO: 1g; FAT: 1g; Low-sodium diets: Omit salt in dressing reicpe. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,R.D., M.S. and Katharine Middleton Brought to you and yours via Nancy Obrion and Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Kays Dressing + Poppy Seed Dressing - Yield: 8 servings MMMMM 1/2 c Water 1/8 ts Ground pepper; fresh 1/2 c White vinegar; 1/16 ts Paprika 1/2 ts Salt; Sugar substitute equivalent 1/2 ts Dry mustard; To 4 teaspoons sugar MMMMMPOPPY SEED DRESSING----- 1/2 c Cider vinegar; Omit paprika 1 tb Poppy seed; Combine all ingredients in a pint jar and cover tightly. Shake vigorously and store in refrigerator. Shake before using. Food Exchange per serving: THIS IS A FREE FOOD CAL: 4 CHO: 1g; PRO: 0g; FAT: 0g; Low-sodium diets: Omit salt Variation Poppy Seed Dressing. Follow recipe for Kays dressing(above), but use cider vinegar in place of white vinegar, omit paprika, poppy seeds. Delicious over fruit salad. Food Exchange per serving: THIS IS A FREE FOOD CAL: 9 CHO: 2g; PRO: 0g; FAT: 0g; Low-sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Lemon Carrots - Yield: 6 servings 3 c Carrots; sliced 2 ts Lemon juice; 3/4 c Water 1 tb Parsely; fresh chopped 1/2 c Salt 2 tb Butter or Margarine; 1/2 ts Lemon peel; freshly grated Dash of liquid sweetner; Wash and peel carrots and slice in 1/4 rounds. Bring water to boil in saucepan, add carrots and salt. Cook until tender (10 to 15 minutes) covered. Drain. In saucepan add remaining INGREDIENTS until butter is melted. Toss like a salad to coat all carrots. Serve hot. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 70 Source: Sugar Free...Thats Me by Judith S. Majors Brought to you and yours by Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Lemon Pudding Sauce - Yield: 1 servings 4 ts Cornstarch (try 2 tbsp) 1 Egg 1 c Water 2 ts Margarine or butter Peel of 1 lemon, grated 8 ts Sugar, Aspertame substitute 1/4 c Lemon juice Combine cornstarch, water, lemon peel and lemon juice in a small heavy saucepan. Beat in egg. Cook over medium heat, stirring constantly until thickened and clear. Stir in margarine and sweetener. WHOLE RECIPE: 20 g carbohydrate, 10 g protein, 10 g fat (210 calories) Source: Choice Cooking, Canadian Diabetes Association 1986 Real sugar - add 48 calories + 12.4 grams carbohydrate per extra Tb. Cornstarch - add 29 calories + 7 grams carbohydrate per extra Tb. Egg ~ subtract 1 med-fat meat exchange if not used. Adjust for the number of servings. Note: original recipe is for a sauce, try 2 tbsp cornstarch and divide among 3 dishes for a pudding/pie filling with one crumbled graham cracker and a shake of cinnamon in the bottom of each dish. EGGLESS: 1 or 2 extra tsp. cornstarch (5 tsp or 2 tb.) would likely thicken the sauce without the egg. 1 tsp. cornstarch plus 3 tb. liquid is given as an equivalent to 1 whole egg in the book called Substituting Ingredients. Lemon Sauce may be served with cake, gingerbread, and crisp meringues with strawberries or other fruit (Pavlova is the common name in Australian cookbooks). By simplify3, published on Aug. 31 2007, In Recipes | |
Low-Calorie Pumpkin Pie - Yield: 8 servings 16 oz Can solid-pack pumpkin; 2 tb Sugar; 13 oz Can evaporated skim milk;* 8 pk Sugar substitute;(16 ts-1/3c 1 Egg; 2 ts Pumpkin pie spice; 2 Egg whites; 2 ts Vanilla; 1/2 c Biscuit mix like Bisquick; Heat oven to 350 F. Lightly grease or spray 9 inch pie pan with vegetable pan spray. Place all ingredients in blender, food processor or mixing bowl. Blend 1 minute or beat 2 minutes with mixer. Pour into pie pan and bake for 50 minutes or until center is puffed up. 1/8 pie - 114 calories, 1 1/2 starch/bread exchange 18.5 grams carbohydrate, 6.3 grams protein, 1.9 grams fat, 1.4 gm fiber 174.9 mg sodium, 304.2 mg potassium, 37 mg cholesterol Source: Am. Diabetes Assoc. Family Cookbook Vol II, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 By simplify3, published on Aug. 31 2007, In Recipes | |
Low-Fat Pastry - Yield: 16 servings 1 3/4 c Flour 1/4 ts Baking powder 6 tb Vegetable shortening 1/3 c Water Measure first 3 ingredients into bowl. Work together until crumbly. Pour water all over top. Mix with fork, then hands, until it will hold together. Roll thinly. Makes enough for 2 crusts. For a 2 crust pie, cut through top crust with a sharp knife while pie is still hot. 1/8 single crust contains 95 calories 1 mg sodium, 5 mg fat Source: Companys Coming Light Recipes by Jean Pare 1993 Shared but not tested by Elizabeth Rodier Sept 93 By simplify3, published on Aug. 31 2007, In Recipes | |
Mandarin-Orange Corn Bread - Yield: 1 servings 1 c All-purpose flour; 1/2 c Melted margarine; 1 c Yellow corn meal; 1 c 2 % skim milk; 1/3 ts Salt; 1 ts Orange extract; 3/4 c Sugar; 1 cn Economy mandarin orange 4 ts Baking powder; Slices; 2 Eggs; Grease an 8x8x2 inch pan. Mix together well, stirring so that orange slices preak apart. Pour mixture into pan. Bake at 425 degrees for 30 minutes, or until a toothpick inserted in the center comes out clean. Serving size: 3 square Exchanges: 1 starch, 1/2 fat Submitted by Dick Miale Copyright 1993, Steven Leichter, MD (Endocrinology) Provided by EVMS (Eastern Virgina Medical School), Norfolk, VA and demonstrated by Dr. Leichter at the Diabetes Holiday Food Fest, Chesapeake General Hospital, Chesapeake, VA. By simplify3, published on Aug. 31 2007, In Recipes | |
Marinated Cucumber - Yield: 6 servings 2 To 3 Cucumbers; large 1/8 ts Fresh ground pepper 1 ts Salt ( I also add a little fresh 1 ts Sugar replacement; Garlic to this) 1/4 c Vinegar Score cucumbers with tines of fork. Cut into very thin slices. Sprinkle with salt. Chill 2 hours; drain well. Sprinkle with sugar replacement; add vinegar and pepper. Marinate 30 minetes or more before serving. Food Exchange per serving: NEGLIGIBLE CAL: NEGLIGIBLE Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Maudes Green Salad - Yield: 10 servings 1/2 Head Iceberg lettuce; 1/2 Head Romaine lettuce; 1/2 Head boston lettuce; 5 tb Lo-cal Italtan dressing; 1/2 Head chicory; 1 tb Parmesan cheese 1/2 lb Spinach; Rinse and crisp the salad greens. Break iceberg lettuce into bite-size pieces. Carefully pat iceberg dry on towel. Place in large plastic bag. Add 1 tb Italian dressing. Shake lightly until all leaves are covered. Place in strip on medium platter or plate. Repeat with each green. Sprinkle lightly with Parmesan cheese. Food Exchange per serving: NEGLIGIBLE CAL: NEGLIGIBLE Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours by Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Maui Burgers By simplify3, published on Aug. 31 2007, In Recipes | |
Meat Casserole - Yield: 8 servings 1/2 c Noodles; uncooked 1/4 ts Pepper; ground fresh 5 c Tomato juice; 3 ts Salt; (ugh) 1/2 would do 4 c Celery; chopped finely -nicely 1 c Green pepper; chopped finely 1 ts Diet margarine; 4 c Meat,cooked + cubed; Heat oven to 350F. Combine all ingredients. Turn into well greased (use a non stick pan spray by todays standard) carrerole; bake 2 hours and 15 minutes. Again I think that this could be done in this day and age the crockpot. This was for 4 servings, but I made for 8. Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 3 MEAT EXCHANGES 1 VEGETABLE EXCHANGE Source: Recipes for Diabetics by Billie Little and Penny L. Thorup Brought by you and yours via Nancy OBrion and her Meal-Master This is a very old cookbook (1972) and it doesnt have the nutritional values, only the calories: 280 per serving By simplify3, published on Aug. 31 2007, In Recipes | |
Meat Loaf - Yield: 6 servings 1/4 c (1 md) egg; 2 tb Green pepper; chopped finely 2 c Ground round; 1 ts Salt 3 sl Bread; cubed fine; 1/2 ts Dry Mustard; 1/4 c Catup; 1 tb Prepared horseradish; if 1/3 c Onion; chopped finely -desired Preheat oven to 400F. Mix all ingredients well. Form into a loaf. Place in foil-lined baking pan and bake until down. Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 3 MEAT EXCHANGES + Source Recipes for Diabetics by Billie Little and Penny L. Thorup Brought to you and yours via Nancy OBrion and Meal-Master By simplify3, , link updated on Oct. 18 2009, In Recipes | |
Mushroom Delight - Yield: 6 servings 1 tb Vegetable oil; 1 To 2 tb dill pickle; 1 tb Lemon juice; -finely chopped 1 tb Wine vinegar; 12 oz Fresh mushrooms; sliced thin 1/4 ts Salt; -about 4 1/2 cups 1/2 ts Coarsely ground pepper; 6 Lettuce leaves; 1/2 ts Dry Mustard; 2 tb Snipped fresh parsley; 1/8 ts Garlic powder;or 1 cl garlic Place all ingredients except mushrooms, lettuce, and parsley in a small jar. Cover the jar and shake it well. Drizzle dressing over mushrooms and toss mushrooms gently so that dressing thoroughly coats them. Serve on lettuce leaves and garnish with snipped parsley. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 40 CHO: 4g; PRO: 1g; FAT: 3g; Low-sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, In Recipes | |
Mushroom Salad - Yield: 8 servings 1/2 md Iceberg lettuce; 1/2 lb Green beans; 1/2 lg Bostom lettuce; 1/2 lb Mushrooms; 1 lg Cucumber; 1/4 c Lo-cal french dressing Rinse lettuce. Break into large pieces. Peel and slice cucumber into 1/4. Peel and slice cucumber into 1/4 slices. Rinse green beans; cut bean into 1-in pieces. Place into greens, cucumber, and beans into plastic bag or tightly covered container. Store in referigerator 4 to 6 hours or overnight to crisp. Trim mushrooms stems to 1/4 of cap. Cut mushrooms if discolored.) Cut mushrooms in thin slices. Just before serving, carefully pat greens, cucumber, and dry on towel. Place in wooden bowl; cover with French Dressing. Toss to lightly coat all ingredients with dressing. Top with mushrooms. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 60 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Orange Sweet Potatoes - Yield: 6 servings 4 md Sweet potatoes(approx 1 lb); 2 tb Brown sugar; 1/2 ts Orange peel; grated 1/4 ts Cinnamon; 1/2 c Orange juice; 2 ds Angostura bitters; Boil potatoes until tender. Remove skins. Mash pulp with a potato masher or electric mixer. Add remaining ingredients and whip until fluffy. Pace in a 1 quart ungreased casserole. Cover and bake at 350 degrees for approximately 30 minutes. NUTRIENT ANALYSIS: 95 Calories per serving Provided by EVMS (Eastern Virginia Medical School), Norfolk, Va and tasted by Dick Miale at Diabetes Holiday Food Fest at Chesapeake General Hospital, Chesapeake VA By simplify3, published on Aug. 31 2007, In Recipes | |
Orange-Sauced Chicken Stir-Fry - Yield: 4 servings 3/4 lb Chicken breast breast; Nonstick spray coating; -boned skinless 4 c Broccoli flowerets; 1 c Unsweetened Orange juice; 1/2 c Onion; sliced 1 tb Cornstarch; 1 tb Cooking oil; 1 tb Dry sherry; 1 1/3 c Brown rice; cooked + hot 1 tb Tamari or soy sauce; 1/2 Orange; sliced 1/2 ts Ground ginger; Rinse chicken; pat dry. Cut the chicken into 1 pieces. Set aside. For sauce, stir together orange juice, cornstarch, sherry, tamari sauce, and ground ginger. Set aside. Spray a cold work or large skillet with nonstick coating. Preheat wok or skillet over medium heat. Add broccoli and onion; stir-fry for 2 or 3 minutes. Remove vegetables. Add oil to wok or skillet. Then, add chicken; stir-fry for 2 to 4 minutes or till tender and no longer pink. Push chicken from center of wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir for 2 minutes more. Return vegetables to wok or skillet; stir all ingredients together to coat with sauce. Serve immediately over rice. Garnich w orange slices. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE 1/2 FRUIT EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours via Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, In Recipes | |
Perfect Salad - Yield: 1 servings 1/2 Unflovored gelatin 2 Cucumbers; 1/4 c Cold water; 1/4 c Carrots; 1 tb Sugar replacement 1/4 c Onions; 1/2 ts Salt 3 oz Cream cheese; 3/4 c Hot water 2 tb Lo-cal Mayonnaise; 1 tb Lemon juice; Dissolve gelatin in cold water. Add gelatin mixture, sugar replacement, and salt to hot water; stir until dissolved. Add lemon juice, cucumber, carrots, and onion. Beat cream cheese with mayonnaise until smooth. Blend into vegetable mixture. Pour into mold and chill. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 73 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Pizza Green Beans - Yield: 5 servings 2 c Green Beans; 1 ts Pimiento; chopped 1 tb Lemon juice; ds Garlic powder; 1/4 ts Oregano; ds Salt; Cook green beans in boiling water until tender; drain. Combine lemon juice, oregano, pimiento, garlic powder and salt. Pour over beans; toss Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL; 32 Source: The Complete Diabetic Cookbook by Mary Jane Finsand. Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Pizza Stew - Yield: 6 servings 6 oz Canadian Bacon;* -pitted and chopped 9 c Tomato sauce; 6 tb Celery; chopped 1 1/2 c Water; 6 tb Green pepper; chopped 12 tb Onion; chopped 6 ds Each oregono, garlic powder; 6 tb Mushrooms pieces; Salt to taste; 6 tb Black olives; 3 c Elbow macaroni; cooked * Makes 2 1/2 cups of soup. Gee! there isnt any for BERT!!!! Fry Canadian bacon; drain and cut away any fat. Heat Tomato sauce and at water to a boil. Add bacon, vegetables, and seasonings. Cook until vegetables are tender. Add Macaroni: reheat Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 275 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours by Nancy OBrion and her Meal-Master This was 1 servings and I changed it to 6 By simplify3, published on Aug. 31 2007, In Recipes | |
Potato Dumplings - Yield: 3 servings 1 sm Cooked potato; Salt to taste; 1 Egg; Ground fresh pepper; 2 tb Flour; With a fork, break up and mash the potato. Combine with the remaining ingredients. Beat until light and fluffy. Drop by tablespoonfuls on top of boiling salted water or beef broth. Boil for 5 minutes or until dumplings rise to surface. Good with Sauerbraten. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE CAL: 140 Makes 3 to 4 dumplings Source: The Complete Diabetic by Mary Jane Finsand Brought to you and yours via Nancy OBrion and Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Pumpkin Chiffon Pudding - Yield: 4 servings 1/4 c Water 2 tb Powdered sweetener;(aspertm. 1 ts Unflavored gelatin; 1/2 ts Pumpkin pie spice; 2/3 c Pumpkin; canned 1/2 c Frozen whipped non-dair.topp 1/2 c Evaporated skim milk; In a small saucepan combine water and gelatin. Let stand for 5 min. Cook and stir over low heat till gelatin dissolves. Transfer to a medium mixing bowl. Stir in pumpkin, milk, sweetener, and pumpkin pie spice. Chill till partially set (the consistency of unbeaten egg whites). Fold in whipped topping. Spoon into individual dessert dishes. Chill for 1 to 3 hours or till firm. Makes 4 servings, each 1/3 cup. 1 serving, 79 calories 4 g protein, 10 g carbohydrate, 3 g total fat, 2 g sat. fat, 1 mg cholesterol Source: Diabetic Cook Book, Better Homes + Gardens c. 1992 Shared but not tested by Elizabeth Rodier, Oct 93. By simplify3, published on Aug. 31 2007, In Recipes | |
Pumpkin Pudding Cake - Yield: 12 servings 2 c All-purpose flour; 1/2 c Canned pumpkin; canned 1/3 c Sugar; 1/3 c Vegetable oil; 1 ts Baking powder; 1 lg Egg; 1/2 ts Baking soda; 1/2 c Raisins; 1/2 ts Ground cinnamon; 1 c Orange juice;or water 1/4 ts Ground cloves; 1/2 c Walnuts; chopped Preheat the oven to 350 F. Combine the flour, sugar, baking powder, baking soda, cinnamon and cloves in a bowl. Stir to mix. Add the pumpkin, oil, egg, raisins and orange juice. Beat for 3 minutes. Lightly oil a tube pan. Sprinkle in the nuts. Pour the cake batter over the nuts. Bake for 40 to 50 minutes, until browned. Cool in the pan for 5 minutes before removing. Serve warm with a spoonful of yogurt. One serving - 195 calories, 1 starch/bread, 1 fruit, 1 fat exchange 3 grams protein, 28 grams carbohydrate, 7 grams fat, 62 mg sodium Source: Quick + Easy Diabetic Menus by Betty Wedman, 1993 Shared but not tested by Elizabeth Rodier Dec 93 By simplify3, published on Aug. 31 2007, In Recipes | |
Pumpkin-Oatmeal Bars - Yield: 24 servings 1/3 c Sugar; 1/4 ts Ground nutmeg; 1/2 c Vegetable oil; 1 1/2 ts Ground cinnamon; 1 Egg; 1/4 ts Ground cloves; 1 c Pumpkin; cooked or canned 1/2 c Orange juice; 1 1/2 c Whole wheat flour; 1/2 c Walnuts; chopped 3 ts Baking powder; 1/2 c Raisins; 1/2 ts Baking soda; 1/4 c Coconut; Cream together the sugar, oil, egg and pumpkin until light and fluffy. Stir in the dry ingredients and orange juice. Add the nuts and raisins. Stir to blend. Pour into a lightly oiled 13 by 9 inch baking pan. Sprinkle on the coconut. Bake in 350 F oven for 25 to 30 minutes. Cool the pan completely on a wire rack for 5 minutes. Cut into bars. 1 bar - 114 calories, 1 bread, 1 fat exchange 13 grams carbohydrate, 2 grams protein, 7 grams fat 52 mg sodium, 104 mg potassium, 11 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 By simplify3, published on Aug. 31 2007, In Recipes | |
Quick Chicken Cacciatore - Yield: 4 servings 4 Chicken breast halves; 3 tb Dry red wine -boned skinless (1 lb total) 1 cl Garlic; minced 7 1/2 oz (1) can tomatoes; cut up 1 ts Oregano; crushed dried 3/4 c Mushrooms; sliced fresh 1/4 ts Salt 1/4 c Onion; chopped 1 tb Cold water 1/4 c Green pepper; chopped 2 ts Cornstarch; Rinse chicken; pat dry. In a medium skillet combine undrained tomatoes, mushrooms, onion, green pepper, wine, garlic, oregano, salt, and pepper; place chicken atop vegetable mixture. Bring to boiling, reduce heat. Cover; simmer about 20 minutes or till chicken is tender and no long pink. Transfer chicken to a serving platter; keep warm. Stir together water and cornstarch; stir into skillet mixture. Cook and stir till tickened and bubbly. Cook and stir for 2 minutes more. Spoon sauce over chicken. Food Exchange per serving: 3 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGE Source: Better Homes and Garden Diabetic Cook Book Brought to you and yours via Nancy OBrion and Her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Radish Salad - Yield: 6 servings 1 ts Salt; 2 tb Liquid shortening; 1 ts Garlic powder; 2 ts Lemon juice; 1 ts Dijon mustard; 1/2 Head iceberg lettuce; 1 tb Wine vinegar; 1 bn Red radishes Combine salt, garlic powder. Dijon mustard, vinegar, liquid shortening, and lemon juice in screwtop jar. Shake to blend. Coarsely chop watercress, lettuce and radishes; place in salad bowl. Add dressing; toss to blend. Food Exchange per serving: 1 FAT EXCHANGE CAL: 60 The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and Her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Reuben Burgers By simplify3, published on Aug. 31 2007, In Recipes | |
Saucy Chicken with Mushrooms - Yield: 4 servings 2 Whole Chicken breast Teriyaki Sauce (about 1/2 lb each) Cut Chicken breasts in hlf lengthwise and bone if diesired. ( I always ask the butcher to bone them.) Marinate in sauce in refirgerator 2-3 hours. I often marinate all day or overnight if I am going to be gone Oven broil or barbecue over charcoal, turning once. Baste with remain sauce during cooking. Food Exchange per serving: 3 LOW MEAT EXCHANGE; CAL: 165 Brought to you and yours by Nancy OBrion and her Meal-Master Source: Suger Free...Thats Me by Judith Majors By simplify3, published on Aug. 31 2007, In Recipes | |
Sauerbraten - Yield: 1 servings 4 oz Lean beef roast 1/4 ts Salt 1/2 c Beef broth ds Garlic powder 1/4 c Water 1 ts Margarine 1/4 c Apple cider vinegar Place Beef in a glass pan or bowl. Combine remaining ingredients, except margarine; pour over beef. Marinate 4 to 5 days in refrigeratro. Turn beef at least once a day. Melt margarine in small skillet; add beef and brown. Reduce heat. Add half of the marinade to the skillet. Simmmer until beef is tender. Food Exchange per serving: 4 MEAT EXCHANGES CALORIES: 300 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Shredded Cabbage - Yield: 1 servings 1 lg Cabbage; coarsely shredded Salt to taste 2 tb Butter or margarine; Fresh ground pepper; 1/2 ts Nutmeg Cook cabbage in a small amount of boiling water, until tender; drain. Press out excess moisture or pat dry. Melt butter or MARGARINE in skillet. Add nutmeg; stir to blend. Add cabbage; toss to coat. Add salt and pepper. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: 32 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Soft Almond Cookies - Yield: 24 servings 1/4 c Light Margarine; 4 dr Yellow food coloring; 1/2 c Sugar; 1 c Flour; 2 Eggs; Whites 1/2 ts Baking soda; 1/2 ts Almond food extract; 12 Toasted almonds; cut in half Preheat oven to 375 degrees. Spray cookie sheet with oil spray. In bowl, cream margarine and sugar until light and fluffy. Add egg whites with almond extract, and food coloring; mix well and set aside. Sift the flour, baking soda, and salt; add to the creamed mixture. Knead only long enough to blend, but not toughen, to dough. Spoon onto prepared cookie sheet, about 3/4-in. balls. Top with almonds. Bake for 12 minutes. Food Exchange per serving: 1/2 BREAD EXCHANGE CHO: Og; FAT: 1g; CAL: 43; Brought to you and yours by Nancy OBrion and her Meal-Master. By simplify3, published on Aug. 31 2007, In Recipes | |
Spanish Rice - Yield: 4 servings 2 c Rice cooked; 1 ts Salt; (if you must) 2 ts Green pepper; diced 1/2 ts Pepper; 1/2 Onion; chopped 1 c Tomato juice; 2 ts Pimento bits; 1 ts Worchestershire sauce; Mix all ingredients together and bake at 350F for 30 minutes or until heated through and bubbly. Fluff with fork before serving. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 VEGETABLE EXCHANGE Source: Sugar Free....Thats Me by Judith S. Majors Brought to you and yours by Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Spiced Beets - Yield: 4 servings 1/2 c Wine vinegar; 1 Whole clove; (how about rice?) 1 ts Black pepper; 1/4 c Water 3 tb Sugar Replacement 1 Bay leaf; 2 c Beets; sliced Combine all ingredients except beets. Bring to a boil. Add beets; simmer for 10 minutes, or until tender. Micorwave: Combine all ingredients, except beets. Cook on High for 2 minutes. Add beets. Cook on Medium for 2 minutes. Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 36 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Spicy Baked Chicken - Yield: 4 servings 1 1/2 lb To 2 lb chicken pieces; -crushed -meaty breast halves, thighs 1/2 ts Seasoned salt or salt; -or drumstick 1/8 ts Grd red pepper; 1/3 c Bread crumbs; fine dry 1/4 c All-purpose flour; 2 tb Parsley; snipped 3 tb Skim milk; 3/4 ts Dried Italian Seasoning; Nonstick spray coating Remove skin from chicken. Rinse chicken; pat dry. In a medium mixing bowl stir together bread crumbs, snipped parsley, Italian Servoning, seasoned salt or salt, and ground red pepper. Place four in a plastic bag. Place milk in a shallow bowl; set aside. Add chicken pieces, one at a time, to the bag; shake to coat. Dip in milk; then, dip in bread crumb mixture, pressing lightly to coat well. Spray a 13 by 9 by 2 baking dish baking dish with non-stick coating. Arrange chicken pieces, meatly sides up, in the dish. Bake in a 375F oven for 45 to 55 minutes or till chicken is tender and not longer pink. Makes 4 servings. Food Exhange per serving: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE Brought to you and yours by Nancy OBrion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book By simplify3, published on Aug. 31 2007, In Recipes | |
Spinach with Onions - Yield: 1 servings 2 lb Fresh spinach; ds Each nutmeg, thyme, salt 2 tb Margarine; ds Freash ground pepper; 1/2 c Onion; Rinse spinach thoroughly; place in to top of double boiler and heat until wilted. Drain and chop coarsely. Melt margarine in skillet; add onion. Saute over high heat until onion is brown on the edges. Add sersonings. Stir to blend. Add and toss to blend. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: 37 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Strawberry Applesauce Gelatin - Yield: 4 servings 3 oz Pkg. strawberry fl. gelatin 1 c Unsweetened applesauce 1 1/2 c Boiling water Serve as a dessert or instead of jam with a bran muffin. Dissolve sugar-free gelatin in boiling water, refrigerate until lukewarm and then add the applesauce. Pour into 4 individual dishes and refrigerate until firm. 1/4 recipe - 35 calories, 1/2 fruit exchange 7 grams carbohydrate, protein and fat negligible, 56 mg sodium Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani 1987 Shared but not tested by Elizabeth Rodier, Dec 93 By simplify3, published on Aug. 31 2007, In Recipes | |
Taco Compuesto - Yield: 4 servings 3/4 lb LEAN ground beef; 1/2 ts Seasoned salt; yak!! 1/2 c Onion; chopped 8 Taco shells; 2 tb Green chili peppers; diced 1 c Lettuce; -canned 1 c Low-cal prosse cheese or; 1 cl Garlic; Part-skim mozzarella cheese; 1 ts Chili powder; -shredded for either 1 1/2 c Tomato; chopped -a mixture of both 3 tb Italian Salad dressing; 1/2 c Taco sauce -reduced-calorie; In a large skillet cook ground beef, chopped onions, green chili pepper; and minced garlic over medium heat till beef is brown. Drain off fat. Stir in chili powder. In a mixing bowl combine chopped tomato, Italian salad dressing, and seasoned salt. ( Salt is Salt no matter what) Spoon beef mixture into taco shells. Top with tomato mixture, shredded lettuce, shredded cheese, and taco sauce. Makes 4 servings. Time 20 min. Food Exchange per servings: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXCHANGES FROM THE BETTER HOMES AND GARDENS DIABETIC COOK BOOK Brought to you and yours by Nancy Obrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Tea Scones - Yield: 8 servings MMMMM 1 c Flour; 1/4 c Evaporated milk; 1 ts Baking powder; -freeze the rest 1/4 ts Salt Stir one of the following 1 tb Sugar Replacement; Into the flour mixture for 1/4 c Margarine; cold Tea Scones listed below 1 Egg MMMMM 8 Chopped apple halves; 1/4 FRUIT CAL: 44 Food Exchange 1 STRACH/BREAD MMMMM 8 Chopped apricot halves; 1 1/4 FRUIT CAL: 44 Food Exchange 1 STARCH/BREAD MMMMM 1/4 c Cranberry; chopped CAL: 34 Food Exchange 1 STARCH/BREAD MMMMM 8 Chopped dates; 1/2 FRUIT CAL:54 Food Exchange 1 STARCH/BREAD MMMMM 1 tb Lemon peel; CAL: 34 Food Exchange:1 STARCH/BREAD MMMMM 1 1/2 tb Orange peel; grated CAL: 34 Food Exchange 1 STARCH/BREAD MMMMM 8 Chopped peaches halves; 1/2 STARCH/BREAD CAl: 44 Food Exchange 1 FRUIT MMMMM 4 tb Raisins; 1/4 FRUIT CAL: 44 Food Exchange 1 STARCH/BREAD Sift flour, baking powder, salt and sugar replacement. Cut in cold margarine as for pie crust. Beat egg and evaporated milk together thoroughly; into flour mixture. Knead gently on lightly floured board. Divide the dough in half; roll each half into a circles. Cut the into quarters. Place on lightly greased cookie sheet. Brush tops with milk. Bake at 450f for 15 minutes or until done Food Exchange per serving of Basic Tea Scones: 1 STARCH/BREAD EXCHANGE CAL: 34 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Teriyaki Sauce - Yield: 1 servings 1 c Soy sauce; (salt free) Arificial sweetener to equal 2 cl Crushed garlic; -1 ts sugar 1 ts Dry mustard; 2 ts Grond ginger; Combine all ingredients in a jar with tight lid. Refrigerate, and sauce will keep several weeks. Food Exchange per serving: FREE FOOD; CAL: calories negligible. Brought to you and yours by Nancy OBrion and her Meal-Master Source: Sugar Free...Thats Me by Judith Majors By simplify3, published on Aug. 31 2007, In Recipes | |
Tex-Mex Turkey Tenderloins - Yield: 4 servings 1 lb Turkey tendeloin steaks; 1 c Zucchini; chopped -cut about 1/2 thick 1/4 c Slicied green onions; 1 ts Grd cumin; 4 oz (1) can diced green chili; 1/8 ts Salt; Peppers; 1/8 ts Pepper; ground Fresh chili peppers Nonstick spray coating; -(optional) 1 c Tomato; chopped seeded Rinse turkey; pat dry. Stir cumin, salt, and pepper; sprinkle on both sides of turkey tenderloin steaks. Spray a cold large skillet with nonstick coating. Preheat over medium heat. Cook turkey in skillet for 10 to 12 minutes or until tender and no longer pink, turning once. Transfer turkey to serving platter. Cover with foil to keep warm. Add tomato, zucchini, green onions, and diced chili peppers to skillet. Cook and stir over high heat for 1 to 2 minutes or until vegetables are crisp-tender. Spoon vegetables over turkey. If disired, garnich with fresh chili peppers. Makes 4 servings. Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE EXCANGE Source: Better Homes and Gardens Diabetic CookBook Brought to you and yours by Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Tofu and Broccoli Stir-Fry - Yield: 4 servings 2/3 c Water 3 c Broccoli; cut into bite-size 2 tb Dry sherry; -pieces 2 tb Reduced-sodium soy sauce 1/2 c Onion; cut into wedges 4 ts Cornstarch; 1 c Fresh bean sprouts; 1 ts Grd ginger; 1 lb Tofu; fresh (bean curd) cut 1/4 ts Crushed red pepper; -into 1/2 pieces Nonstick spray coating 1 1/3 c Cooked brown rice; hot 2 cl Garlic; minced For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside. Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice. Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Brought to you and yours by Nancy OBrion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book. By simplify3, published on Aug. 31 2007, In Recipes | |
Turkish Sea Bass - Yield: 4 sweet ones 4 Cloves garlic; minced 2 ts Fresh grnd. black pepper 1 c Pitted black olives 1/4 c Olive oil -chopped 2 lb Sea bass fillets 1 ts Crumbled dried oregano -(4 to 6 ea) 1 ts Crumbled dried basil 1/2 c Vegetable stock -OR- 2 tb Minced parsley - dry white wine 1 1/2 ts Salt Combine garlic, olives, oregano, basil and parsley in small bowl. Season to taste with salt and pepper. Heat oil in a large baking dish at 425 degrees F. for 1 minute. Spread olive mixture evenly over bottom of baking dish. Arrange sea bass, skin side up, on top. Pour vegetable stock around fillets. Bake, basting occasionally with juices, until done. To serve, arrange fillets + olive mixture on heated serving plates. Origin: Chef Hassan Emre, Topkapi Hotel, Instanbul, Turkey By simplify3, published on Aug. 31 2007, In Recipes | |
Walford Salad - Yield: 7 servings 1 c Celery; sliced 1/2 c Walnuts; 1 c Seedless green grapes; 1/4 c Mayonnaise; -halved 2 tb Dry white wine; 1 c Apple; diced Lettuce Leaves; 4 Dates; Pace celery, grapes, apple, dates, and walnuts into a bowl. Blend mayonnaise with wine; pour into bowl. Stir to blend with celery, fruit and walnuts. Use slotted serving spoon to serve, shaking spoon slighty to remove excess dressing. Serve on to remove excess dressing. Food Exchange per servings: 2 FRUIT EXCHANGES + 1 FAT EXCHANGE + 1 VEGETABLE EXCHANGE; CAL: 105 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes |